Toning Up the Temple

Today's Fitness Tip:
Strength Training/Lifting Weights

5 Reasons to Add Strength Training to Your Workout Routine

1. Lose Fat - If your goal is lose fat and change the overall shape of your body, you will get better results if you add strength training to your workout regimen.
2. Increase Metabolism - Because muscle burns up fat you will have more sustained energy as you build up more lean muscle mass. I'm not talking about bulky muscle that most women try to avoid, but lean muscle that will make you look slim and healthy.
3. Reduce risk of energy - as you get older, you become more susceptible to breaking bones and other injuries. However, if you build up your muscles and make your body stronger you will be less likely to have broken bones and other damaging injuries.
4. Increase self confidence - Which one of us doesn't feel better if we look better? As we get fit and come into better health our confidence will be boosted.
5. Improve Coordination and Balance - as you learn to lift weights properly your balance and coordination will improve
   

The Strength Training DVD I LOVE

A few years ago I bought this DVD that I found in my favorite spot...Wally World. It was only a few bucks but boy was it effective. The only trick is you have to DO IT in order for it to work. I'm not going to lie, some times I HATE doing it, but I know it works. I can literally see my body changes as I continue to work out with the Firm ladies.

Here's what I ate today:

Breakfast - Oatmeal with apples and raisins
Lunch - Fresh Veggie Wrap (with vinegrette and salsa)
Dinner- Rawsagna!!!

Workout - 30 minutes of Total Body Toner (It's a beast!!! But worth every minute!!!)

Live Long and Live Strong!

I Lost Five Pounds!!!

Today's Healthy Eating Tip: Water...

7 Reasons to drink water

1. Avoid dehydration - If you are thirsty you're already dehydrated. Don't wait 'til you get thirsty. Drink water regularly throughout the day.
2. Healthy Skin - Many people have been said to have a healthy "glow" after drinking water. Now this doesn't happen over night, but you will notice healthier looking and feeling skin as you increase your daily water intake.
3. Better Exercise - When you drink water before during and after a workout, you are more likely to more exercises done and feel better while you're doing it
4. Control Appetite - Many times when we feel hungry we are actually thirsty and already dehydrated. So before you run for that bag of chips, drink a glass of water and see if that does the trick. Also, drinking a glass or two of water can help you eat less at each meal. You'll feel satisfied quicker.
5. Improve Digestion - If you feel bloated or constipated you probably need to add more water to your daily routine. Our digestive system requires water to work properly. Water helps to move the food and waste through our bodies more efficiently and can help you avoid that "backed up" feeling.
   
6. Cleanse the Body - 45% of all problems related to the colon can be traced back to a lack of water intake. Keep the toxins out of your body by drinking lots of water
7. Avoid excess Calories - Water contains no calories, no sodium, no harmful dies, no caffeine. In other words; it's the best thing you can drink!

So start today. Drink more water. Most people should drink about 6-8 glasses of water a day to maintain good healthy and assist in losing weight.

Start a good water drinking habit:

1. Carry a water bottle with you everywhere you go.
2. Keep track of how much water you drink each day.
3. Set a reminder on your Blackberry or iPhone
4. Begin making a conscious effort to replace 2 or more drinks a day with good 'ol H20

Now for the weight loss update! Drum roll please......

I lost 5 pounds this week!!!! Now I know that is a lot of weight for one week, but remember, I was only eating raw veggies this week. I'm thinking about continuing the raw food for another week or maybe even two. I have been enjoying trying new recipes and the fact that the majority of the food has been fresh and not processed.

I am battling this blood pressure issue with all my might and one of the things I try to avoid is a lot of salt. I noticed this week that I was taking in very little amounts of salt. The only things that had a measurable amount of salt was the salsa I ate, the dressings, peanut butter, tomato sauce and yogurt. Everything else was virtually salt free; absolutely no sodium. This is great! I noticed that my feet did not get puffy at the end of the day; another plus!

Thanks for stopping by! Live Long and Live Strong!!!

"Raw" Lasagna...Dee-lish!

I was so "amped" today to try a new recipe I saw on a raw food website. It's called Rawsagna. This is a raw fresh food version of lasagna. As you may know, I have been eating only raw fresh veggies this week and I've been experiencing some great results. I'll post my weight loss results tomorrow. Anyway, while I'm eating only raw and fresh I didn't want to only eat salads all week. That would be extra boring and I'm not into boring. So I've tried veggie wraps, zucchini "spaghetti" (which was also delicious) and salad made from apples, carrots, raisins and celery (another tasty dish). But this rawsagna was unusual and honestly I didn't know how it would turn out.

But it was terrific!!!

Now this picture really doesn't do it justice, but I wanted to at least show you how it looks. Here's the recipe...

2 medium zucchini sliced in thin sheets
1 bag baby spinach
6 baby Portabella mushrooms
1 medium tomato diced
Tomato sauce (okay I cheated here, but give me credit for trying :)
Pepper
Sea Salt
Dash of nutmeg

After you slice all the ingredients to the desired size layer the zucchini on the bottom of a 9x9 casserole dish add the baby spinach, a dash of nutmeg, then mushrooms, the diced tomatoes, a little salt and pepper, then the tomato sauce. Repeat this process once more and Voila!...Rawsagna is served, Baby!

Listen, my 11 year old son loved it, my husband loved it...It was truly delicious. We ate the whole dish in one sitting. And I don't have to feel guilty because everything (except the sauce) was fresh. My 11 year old said "we should have this more often, even when you're not on a diet". I conquer, we should. And we will. It was just that good.

If you're feeling a little frisky you should try this one, yourself. If you like lasagna, I think you'll like this...

Here's what else I ate today.

Breakfast - Yoplait light White Chocolate Strawberry yogurt & 1/2 grapefruit
Lunch - 2 Whole Wheat Wassa Crisp slices with peanut butter (just a little)
Snack - 100 cal. South Beach Diet Fiber bar
Dinner - Rawsagna

Workout
Okay, last year I ordered the Zumba! fitness DVD set and I'm ashamed to say I had never even really opened it. Today, almost a year later I finally decided to brush the dust off of the box and try a workout. It was lots of fun and I highly recommend it. You can find it here.

I can't wait to tell you how much weight I've lost, so far. You won't believe it!!!

Live Long and Live Strong!

I Finished the Whole Workout!!!

Healthy Eating Tip for Today:
Blueberries
one cup of blueberries contains 21 gram of carbs, 4 grams of fiber and 14 milligrams of vitamin C all for just 83 calories! Blueberries are great for fighting cancers, heart disease, varicose veins and urinary tract infections. Blackberries, purple grapes, plums and raisins have similar benefits.

Try some of these fruits over your whole wheat cereal, add them to low or no fat yogurt, or toss them in a blender with low fat milk, honey and ice for a tasty smoothie. Yum!

Since I started working out to get healthy and fit in time for my big 4-0 I have been working out (almost) every day. But I was only able to do about 20 minutes of the whole workout. I added some crunches, which are absolutely necessary for me to lose this extra pooch. But I was never able to finish the whole 30 minute workout......

Until today! I finally finished the whole 30 minute workout!!! Wooo hoo! I felt like giving up a few times, but I refused. I kept thinking about getting off these blood pressure pills. I kept thinking about being fat and 40...NOT!!! I kept thinking about getting back into a size 9/10 jeans.....Yessir! hahaha and I kept pushing past my pain and fatigue. I didn't gain this extra 40 lbs overnight and I sure as heck won't lose it over night.

Here's what I ate today:
Breakfast - Lowfat Vanilla yogurt and blueberries

Lunch - 2 Whole Wheat Wassa Crisp Bread Slices with Peanut Butter

Dinner - Large Veggie Salad

Snack - 2 MORE Whole Wheat Wassa Crisp Bread Slices with Peanut Butter

Workout - Total Body Toner (with light weights 3lbs, 5lbs, 8lbs) - 30 minutes, Baby!!!


Live Long and Live Strong!!!

Goals are Dreams with Deadlines

If you want to lose weight or get healthy the best way to start is to set some goals. The best goals are those that are specific, measurable and achievable. Don't put too much pressure on yourself at one time. This will only set your up for failure. One step at a time, wins the race.

I'm part of the ScrapnFIT 90 Day Fitness Challenge and I have set some goals for myself as I strive to lose 40 by 40. I love paper crafting so I decided to put my goals and my starting weight photos in a scrapbook page. Now I haven't scrapped in a long time. I've been totally consumed in card marking, so I'm a little rusty, but I'll get my moxy back as I track this journey to fitness and good health.

On this journey to good health I will...

• lose 40 lbs by my 40th birthday
• drink 6-8 glasses of water a day
• exercise 4-6 times a week for 30 minutes a day
• eat 5 serving of fruits and veggies a day
• practice portion control
• plan my menu weekly
• track my progress by posting monthly photos and measurements
• blog daily to encourage others to get fit too

My reasons for getting fit:

• to get off of the blood pressure medication I am taking, avoid high cholesterol, diabetes and heart disease that seems to be so prevalent in the African American community
• to be strong and healthy as I enter the 40s
• to set an example for my sons, my friends and extended family for healthy living

If you're SERIOUS about getting fit in 2011 start by setting your goals. Be specific. The more specific the better. And don't forget to write your goals down. This makes your goals actual, real and definite. If you feel discouraged along the way, refer back to your goals and your reasons for getting fit. Revisiting them just might reignite your fitness flame!

Live Long and Live Strong!
Peace...

Zucchini Spaghetti Nite!

"Give freely and become more wealthy; be stingy and lose everything." Proverbs 11:24 and "A beautiful woman who lacks discretion is like a gold ring in a pig's snout". Proverb 11:22

I love Proverbs. It's just like sitting around the dinner table talking to your grandma. My grandma always had the most amazing sayings and little poems that she would recite. Some of them were comical but the point was straight serious. Let's see....how do these verses apply to me? I definitely want to give more and not just in church, but into people's lives who are right around me. Trust me, sometimes what people have need of is not money. It may be time, attention, Godly advise, a shoulder to cry on. I want to be more attentive; more giving more sensitive. And "a-hem" let me clear my throat on that last one....I would hate to be compared to a gold ring in a pig's snout. That's just wrong on so many levels. As a woman I want to be full of grace and beauty.

Today's fitness tip:
Calcium
Keep your bones strong as you get older to avoid osteoporosis and breaking bones. You may already know this, but did you know that you should take your calcium tablets at night? Calcium is a blocker to other vitamins and can prohibit them from working effectively if taking at the same time. So try taking your calcium tabs at night, right before bed. You'll sleep like a baby and wake up refreshed. Remember folks saying a warm glass of milk or some ice cream can help you sleep; same concept without the ice cream guilt.

Fitness update:
I've been working out for about 20 minutes each day, this week and I knew I needed to step my game up a bit so I can start seeing the results I'm looking for. So I worked out with a DVD called Total Body Toner by The Firm. It's no joke and it requires three sets of weight (3 lbs, 5 lbs and 8 lbs). I could only get through 20 minutes of the 45 minute workout. Honey I was huffing and puffing by that time. So I decided to add a few more minutes to my workout by doing about 100 crunches. I varied them and ended up with a total workout time of 28 minutes....Not bad.

Tonight for dinner I wanted to try something different. The veggie wraps were getting a little old, but I want to continue on the raw food path, this week. So I made some Zucchini Spaghetti.

It was actually delicious! My husband even liked it. I made two plates of "spaghetti" from one medium zucchini. All I did was cut the zucchini in half (long ways) and then sliced flat looking "pages" of zucchini from there. (I hope that makes sense) Then I cut it into extra thin strips, hence the spaghetti look. I added some diced tomato, diced onion, and diced bell peppers. I tossed the diced veggies in a dash of olive oil; added a pinch of sea salt and pepper and.....VOILA! Dinner is served, Baby!

I even feel relatively full, not stuffed and uncomfortable, but satisfied. I may have an apple before I go to bed or a cup of tea, but I'm not hungry. This is major for a girl who likes to eat. Here's what else I ate today.

Breakfast
3 slices of Whole Wheat Wassa crisp bread
2 glasses of H20
(I know this was terrible, but I ate it, so I have to confess it!Even too much a good thing can be bad.)

Lunch
1 cup lowfat Vanilla yogurt
1 spoonful of blueberries
handful of almonds
1 glass of H20

Snack
1 large banana

Dinner
Zucchini Spaghetti
1 glass of H20

If you are trying to get fit this year stay encouraged and try something different, even a small change can make a big difference. Water instead of soda, a salad instead of fries. You can do this! Just take one small step at a time.

Live Long and Live Strong!
Peace...

Who's Turning 40 With Me This Year?

The word that got my attention today is ROUGH, but it's good for me....
"What sorrows await you teachers of religious law and you Pharisees, Hypocrites! For you are careful to clean the outside of the cup and the dish, but inside you are filthy - full of greed and self indulgence! You blind Pharisee! First wash the inside of the cup and the dish, and then the outside will become clean too." (Matthew 23:25-26)

Wow! That was ser-i-ous! I definitely don't want to be among those that Jesus was talking to. While I am getting my body in shape I want to be sure that I am keeping the inside of my vessel; the Spirit Woman in check; making justice, mercy and faith my priorities. I would hate to look fab on the outside and be a "hot mess" on the inside. Not good. I have lots of work to do this year; not just physical...

As I approach the big 4-0 I began to wonder who else was turning this corner with me, this year. You know, 1971 was a very good year. Lot's of very special people were born in the '71. Here are just a few people you may know who will be 40 this year, too...



So I'm in pretty good company. Not a bad looking group, talented, doing their respective "thangs" and getting older with some class. I like that.

• Mary J. has definitely made a 180 over the years changing from a bitter, angry thug type girl to a beautiful woman who loves God and is not afraid to say it.
• I admire Jada Pinkett Smith and I remember seeing her at a Darryl's restaurant when I was in college. She had just started on Different World. I like her style and admire her for keeping her marriage together in Hollywood. That is no small feat.
• My secret crush.....Morris Chestnut will be 40 this year. I knew we had a special bond. (heehee)
• I remember Rick Fox coming on campus when I was in college at NCCU. Of course he turned lots of heads. He was always real friendly and polite, when we saw him.
• Ice Cube...what? Is he turning 40 too? You got it! He sure is...And the thing I admire about him is the fact that he figured out the way to really get paid in the industry is to clean up your act. I enjoy his family friendly type movies. I'm proud of him for making the switch.

Okay now for my weight loss update:

Breakfast:
1 cup vanilla low fat yogurt
1/4 cup blueberries
1 glass of H20

Lunch:
1 grapefruit
1/2 cup Raisin Bran cereal
whole milk

Dinner
1 veggie wrap (green leaf lettuce, zucchini, onion, bell peppers, tomato, shredded carrots)
1/4 cup brussell sprouts (yuck!!)
1/2 cup vegetable juice

Other beverages:
1 cup green tea with honey
1 1/2 cup Acai juice

Workout:
20 minutes of Michael Jackson the Experience for wii
Isayah and I did this one together and it was too much fun... If you haven't tried it, you should.

Whatever you do, just get active, get moving, sweat a little. {smile}

Thank you for stopping by.

Live long and live strong!